3 Days of Easy Keto Meals

Keto Breakfast Meal

A friend of mine is struggling with keto information overload. She’s trying very hard to eat correctly but is having trouble sorting out all the convoluted keto recipes that require multiple steps and strange ingredients. Today she asked me for personalized help with an easy to follow keto meal plan.

” I try to put a day together and I end up with a million grams of protein and 10% fat or some totally messed up crap, nowhere close to the proportions I want. Please help!”

I’m not a nutritional expert. I’ve been eating keto for just over 5 months and have a pretty good handle of what to eat and how to put meals together to meet the ketogenic suggested macros of 70% calories from fat, less than 20 grams of net carbs, and moderate protein. I’m always happy to help a friend, especially one committed to their health and the ketogenic way of eating.

I’m pressed for time today, so I only came up with three days of keto meals. I went to Myfittnesspal.com on my computer, created meals  I would eat on days I wasn’t cooking complex meals and looked at the macros using the tools on myfittnesspal.com app. For some strange reason they don’t have the graph tool for nutrition on the website.

My disclaimer: These meals aren’t perfect.  I don’t claim to be a nutritionist or a doctor. They aren’t dairy-free. I have been unable to go dairy free and I’m of the mind that the creator gave us cows for a reason. The reason is cheese and butter. Everyone is different. Everyone will have different budgets, ability in the kitchen, time, etc. My keto macros are different than these and you may find a different macro combination works better for you. I’m a cancer survivor and eat ketogenically specifically for the cancer preventative impacts of a 75%-80% fat calories eating plan. These meal suggestions are to help my friend get a better idea of how to do her own meal planning.

Here is what I came up with for easy keto meal plan for my friend:

Day 1 Easy Keto Meals

69% Fat, 25% Protein, 5% Carbs – according to myfitnesspal.com. I’m not a food expert. 🙂

This friend has coffee with heavy cream every day, so it will be on every day’s suggestion. Scrambled eggs with cheese melted into them plus yummy bacon for breakfast.

Lunch of a home made (bread free) hamburger patty with condiments and wrapped in lettuce. Make some patties ahead of time for easy grab and go lunch. I just use ground beef with salt and pepper. I list home made mayo, but as long as you get sugar free mayo, you’re golden. That said, this keto mayo recipe is actually ridiculously easy to make. I love AlternaSweets Stevia Spicy Ketchup. If I am having a burger, I would have some of this ketchup on it!

The tuna patties in the dinner menu come from this keto friendly recipe. It’s easy, affordable and yummy. This friend also loves spinach, so I suggested the addition of some steamed spinach with butter as a side. The sour cream in the snack is meant to be a dip – add your favorite keto friendly seasonings and dip your celery in for a yummy, perfectly keto snack!

Breakfast Calories

kcal
Carbs

g
Fiber

g
Protein

g
Sugar

g
Sodium

mg
Cheddar Cheese, 1 oz (28 grams) 110 0 0 7 0 170
Eggs – Scrambled (whole egg), 2 large 203 3 0 14 2 342
Coffee – ♥, 1 cup 2 0 0 0 0 0
Truvia – Sweetener, 1 packet 0 3 0 0 0 0
Heavy Cream, 1 Tbsp. 58 0 0 0 0 5
Bacon – Bacon, 4 pieces 160 2 0 10 2 640
533 8 0 31 4 1,157
Lunch
Beef – Ground, patties, raw (hamburger), 3 oz 240 0 0 15 0 58
Home Made – Mayo, 1 tbsp 64 0 0 0 0 31
Pickle – Kosher Dill Spear, 65 g 8 0 1 0 0 611
Lettuce – Iceburg, 1 c 8 0 1 1 1 6
Mustard – Mustard, 1 tsp 0 0 0 0 0 60
320 0 2 16 1 766
Dinner
No Carb Tuna Patty, 2 serving(s) 414 1 0 40 0 1,884
Spinach – Raw, 2 cup 14 2 1 2 0 47
butter – butter, 1 tbs 60 0 0 0 0 0
488 3 1 42 0 1,931
Snacks
Green – Olives, 11 olives 25 1 0 0 0 330
Celery – Celery, 3 med branches 15 5 2 1 0 100
Sour cream, 0.25 cup(s) 123 2 0 2 0 30
163 8 2 3 0 460
Totals 1,504 19 5 92 5 4,314

Day 2 Easy Keto Meal Plan

68% Fat, 28% Protein, 8% Carbs – according to myfitnesspal.com. I’m not a food expert. 🙂

I enjoy adding veggies sauteed in butter to my morning scramble. Mushrooms is one of my favorites. If you don’t care for mushrooms, I’d suggest subbing  for onions, spinach, even some fresh diced tomatoes, really any low carb veggie.

This lunch is basically an egg salad served in lettuce wraps.

Dinner is boiled, shredded chicken thighs. Adding salsa or other Mexican seasonings (think chili powder, cumin, oregano, onions) turns this into a great Mexican chicken salad.

Breakfast Calories

kcal
Carbs

g
Fiber

g
Protein

g
Sugar

g
Sodium

mg
Heavy Cream, 1 Tbsp. 58 0 0 0 0 5
Truvia – Sweetener, 1 packet 0 3 0 0 0 0
Butter – Salted, 2 pat (1 72 0 0 0 0 58
Sauteed – Mushrooms, 2 oz. 14 2 1 1 0 3
Coffee – ♥, 1 cup 2 0 0 0 0 0
Eggs – Scrambled (whole egg), 2 large 203 3 0 14 2 342
Cheddar Cheese, Sharp, 1 oz (28 grams) 110 0 0 7 0 170
459 8 1 22 2 578
Lunch
Egg – Boil Egg, 3 small 210 3 0 18 0 0
Home Made – Mayo, 2 tbsp 128 0 0 1 0 61
Onions, raw, 1 tbsp chopped 4 1 0 0 0 0
Lettuce – Iceburg, 1 c 8 0 1 1 1 6
350 4 1 20 1 67
Dinner
Generic – Chicken Thigh Shredded, 6 oz 340 0 0 44 0 150
Pace – Salsa, 2 tbs 10 3 1 0 2 230
Cheese, cheddar, 1 oz 115 0 0 7 0 183
Sour cream, light, 100 g 136 7 0 4 0 83
Generic – Shredded Iceburg Lettuce, 1/6 medium head 10 3 1 0 2 10
Olives – Black Olives, 2 tablespoons 25 1 0 0 0 95
Oil, avocado, 1 tbsp 124 0 0 0 0 0
760 14 2 55 4 751
Snacks
Cucumber, 0.5 cup 8 2 0 0 1 1
Cheese, cream, 1 fluid ounce 99 1 0 2 1 106
107 3 0 2 2 107
Totals 1,676 29 4 99 9 1,503

Day 3 Easy Keto Meals

68% Fat, 22% Protein, 10% Carbs – according to myfitnesspal.com. I’m not a food expert. 🙂

Breakfast tips, same as above regarding veggies. For lunch, this is a tuna salad served in an avocado. It’s a yummy, keto lunch. For the dinner suggestion, I bake the chicken thighs in the oven after browning with some avocado oil. Once they are cooked through, I add heavy cream to the drippings to make a rich, delicious sauce. You could add the spinach or other keto friendly veggies to the sauce, simmer for a bit and enjoy.

Regarding the dip for the snack, I found this keto recipe. Personally, I find it’s easy to customize a creamy keto dip. Use mayo, sour cream, even cream cheese and add your favorite seasonings.

Breakfast Calories

kcal
Carbs

g
Fiber

g
Protein

g
Sugar

g
Sodium

mg
Heavy Cream, 1 Tbsp. 58 0 0 0 0 5
Truvia – Sweetener, 1 packet 0 3 0 0 0 0
Butter – Salted, 2 pat (1 72 0 0 0 0 58
Sauteed – Mushrooms, 2 oz. 14 2 1 1 0 3
Coffee – ♥, 1 cup 2 0 0 0 0 0
Eggs – Scrambled (whole egg), 2 large 203 3 0 14 2 342
Cheddar Cheese, 1 oz (28 grams) 110 0 0 7 0 170
459 8 1 22 2 578
Lunch
Avocado – Avocado, 1 medium 234 12 10 3 1 10
Tuna – Tuna in Water, 1 container (4 oz) 100 0 0 22 0 360
Onions, raw, 1 tbsp chopped 4 1 0 0 0 0
Home Made – Mayo, 3 tbsp 192 1 0 1 0 92
530 14 10 26 1 462
Dinner
Chicken – Thigh, With Skin, 0.5 lb(s) 390 0 0 52 0 191
Vegetables – Spinach, 2 cups 20 3 2 2 0 65
Oil, avocado, 1 tbsp 124 0 0 0 0 0
Horizon – Butter, 1 tbsp 100 0 0 0 0 115
Heavy Cream –  3 tbsp 150 3 0 0 1 12
784 6 2 54 1 383
Snacks
Low Carb Dip or Ranch Dressing for Veggies, 1 serving(s) 264 19 2 5 1 782
Garden – Cucumber, 1/2 cucumber 8 2 0 0 0 1
Olives – Black Olives, 2 tablespoons 25 1 0 0 0 95
297 22 2 5 1 878
Totals 2,070 50 15 107 5 2,301

There you have it! A few days of ideas to give you a start with keto meal planning. Feel free to comment with other suggestions or questions.

How To Get Started With Keto

How To Get Started With Keto In 5 Easy Steps

“How do I get started with keto. What EXACTLY do I need to do?”

When I was thirteen, I remember standing on the edge of the high dive at the community pool. I was not an avid swimmer, nor did I really know how to dive properly. I had this vague sense of how I was supposed to position my arms and which direction my head was supposed to be pointed as when I left the diving board.

I stood at the end of that board for several minutes. I placed my hands over my head in the right position. I edged my feet toward the end of the board. I’d give a little bounce…and then freeze.

Heart pounding.

Adrenaline pumping.

I’d take a deep breath and start the process all over.

I never did dive that day. I did manage a cannon ball though. 🙂

Getting started with keto is like that. You need to jump, even if you turn a dive into a cannon ball.

The hardest part of any new way of eating is getting started. For this post, I’m assuming you know a little about keto. Maybe you’ve got a friend or medical professional who recommended keto. Maybe you’ve been lurking in Facebook groups for weeks but still don’t feel like you know what to do.

People are talking about macros, MCT oil, ketones, electrolytes, keto flu? What the heck is keto flu? When I got started I didn’t even know what a macro was.

First, breathe. Relax. Don’t worry if you don’t understand it all yet. It’s much more important to GET STARTED.

My Simple Definition of Keto

At the most basic level, keto is a way of eating that switches your body from burning glucose to using fat for fuel. This is what nature intended. This means high fat, low carb, moderate protein.

Don’t get hung up on the details if its going to keep you from starting, however the usual ‘macros’ (macro-nutrients) are 70% of calories from healthy fats, about 70-115 grams of protein per day and less than 20 grams of net carbs from veggies per day. Eliminate all sugar (it’s easier than you think, I promise!), grains and starches. Boom. That’s it in a nutshell.

When I first heard this 70% fats recommendation, I thought “there is no way I’ll be able to eat that much fat!” Fat contains more calories per gram than protein and carbs. It’s not as crazy or hard to accomplish as it sounds.

I’m not here to dive into all the science.If you want to learn more about how keto works, there are a lot of websites to consult. Two sites I trust to provide accurate information are ketovangelist.com, ketodietapp.com, ruled.me.

Step 1

Decide WHY you are going to start eating a high fat, low carb, keto diet. I can give you a list of dozens of health benefits, but your WHY is the only one that matters. Your WHY will be the driving force on days you wish you could be eating that pile of mashed potatoes your friend is eating.

Note: Physical cravings rapidly diminish once you are in a ketogenic state. It’s your head that will mess with you. When your WHY is important enough to you, you’ll find it easy to stick to it.

Step 2

Stop eating sugar, starch, grains. Instead eat minimally processed fatty meats (not lean meats), lots of healthy fats and low carb veggies. KetoDietApp has a great list of keto foods, including a food pyramid here.

Don’t get hung up on “traditional” meals or meal times. If you want an sliced steak, sauteed mushrooms and sour cream for breakfast, eat it. Eventually you’ll find you aren’t hungry at the usual times. If you aren’t hungry. Don’t eat. If you are hungry, eat. If you find yourself unusually hungry, eat more fat.

At first, this is going to seem counter-intuitive. We’ve been brainwashed into thinking fatty foods are bad. You’ll have to operate on faith at first. Commit to 3 weeks. If you are doing keto for weight loss, you’ll see results by then. That’ll be your reinforcement. On my fourth month of eating 100% ketogenically, I didn’t lose a single pound, but I lost 1.5 inches off my waist. At the start of my fifth month, the weight started coming off again. By then I’d lost a total of 17 pounds and two dress sizes.

If you are overwhelmed by the “macros” aspect of ketogenic eating, just start by quitting sugar, starch and grains. Don’t worry about tracking your fats, proteins and carbs yet. This is how I started. I didn’t start measuring my macros for the first six weeks. I knew if I did, it would make it seem too complicated and keep me from starting. I lost a whole dress size in that first six weeks. So, not tracking macros didn’t hurt me.

When I did start tracking macros, I found areas to improve and I made adjustments. I tracked my macros for a few weeks. I stopped tracking when I felt I had a good sense of what I needed to be eating each day. When you are ready to track macros, just download a free app, like MyFittnessPal. It makes tracking very easy.

Step 3

Insure yourself against “keto flu”. I hate that people refer to it by this name. Basically, keto flu is just the body detoxing and is often a symptom of an electrolyte imbalance. Some people don’t experience it at all. My mom, who started eating keto at age 72, never had an issue. My daughter at age 25 experienced symptoms for several weeks.

I prepared with a Magnesium Glycinate supplement recommended by a keto veteran. This friend also suggested I use Nu-Salt instead of taking a potassium supplement and it made all the difference. You can use it just as you would table salt. I’m a salt lover and I was shocked how much this tastes just like salt. If you want to learn more, Martina, at KetoDietApp has a great post about keto flu here.

Ketogenic eating will change your bowel habits. I hear people complain about being constipated. I’ve never experienced constipation, though I did have a few days of zero bathroom activity. Your body is making serious adjustments, balancing out and resetting to a more healthy way of processing food. I find my bathroom habits are far more regular and “healthy” than they were before keto.

Step 4

Read labels and purge your kitchen, refrigerator and freezer of non-keto friendly foods. I realize this may not be entirely possible for those of you with families, but the more you can eliminate the better.

I’m married and my husband (even though he’s diabetic) isn’t ready to become ketogenic. He and I made compromises and I was able to remove 11 bags of sugared, high carb foods from my house. I donated them to a family in need. Knowing the items in your kitchen are keto friendly is a huge benefit.

Step 5

Keep learning at a pace you feel comfortable with. The more people learn about the health benefits of keto, the more we can combat the misinformation being disseminated by big government agencies. I’m not a crusader, but I’ve never been more angry to know how agencies like the ADA and USDA are recommending diets that are in direct conflict with the science of a healthy human diet. Healthy humans aren’t going to take expensive drugs fo a lifetime.

While you are learning, know there is a lot of misinformation about ketogenic eating out there. I’ve seen posts claiming a keto friendly recipe that include sweet potatoes. Sweet potatoes contain 23 net carbs per cup. That’s 3 more carbs than you should have in a day. If something seems off, question it. Don’t blindly follow anything that claims to be “ketogenic”.

A Note About Meal Plans And Cookbooks

Keto meal plans can be a useful guide, but if they overwhelm you or make you feel like “I can’t do this”, then don’t use a meal plan. Everyone has different tastes, budgets, schedules, and culinary expertise.

I ordered The 30 Day Ketogenic Cleanse by Maria Emmerich after about 3 weeks of eating keto. She was one of the speakers at the keto conference I attended that started me on this journey. At first, I just used a handful of recipes. Now that I’m several months in, I’ve gotten more comfortable with additional recipes in this book.

Confession: This is a diary free recipe book, but I haven’t given up dairy. Many of the recipes call for non-dairy fats, but I just replaced those items with their dairy equivalents. Probably not what Maria had in mind when she published the book! I only mention it to show you you can take all this info and make it fit your needs.

Staples You Might Need

 

When I started, I told myself I would not buy any special products to “do this diet”. I didn’t want to spend a bunch of money. When I was at the keto convention where I learned about keto, there were many supplements and most weren’t cheap. I knew that would keep me from moving forward. I’m sure there are healthy benefits to many of them – but I’m not ready to add expensive supplements to my plan. I’ve found there are a few staples I’ve purchased and I’d recommend as you get started. I found Costco to be the best value for most of these items.

  • Avocado or Olive Oil
  • Heavy Cream
  • Pork Rinds (no added flavor. The flavored ones have sugar in them)
  • Sour Cream (make sure it’s only cream. Some brands add starch)
  • Sugar Free Mayo (or make your own. This a ridiculously easy recipe.)
  • No Sugar Added Stevia Ketchup and BBQ (I use AlternaSweets)
  • Sugar Free Salsa (I use Pace Picante Sauce, Medium)
  • Eggs (very handy for many recipes)
  • Almond Flour
  • Coconut Flour
  • Stevia (I use Truvia. Not a blend or “in the raw”. Get a free sample.)

There you have it! Those are the basics of getting started. You can do it! The more you learn, the more you’ll come to understand just how important changing our fuel source from glucose to fats benefits our health. Here’s to your high dive (or cannon ball!) into the pool of keto living.